⏱ 20 min totalFisherman's Quick Fish
Per 1 serving · 194 g · 5 ingredients
of a 2,000 cal day
- Protein23g27% of calories
- Carbs15g18% of calories
- Fat21g55% of calories
At a glance
One serving of Fisherman's Quick Fish (194 g) has 339 calories, with 23 g of protein, 15 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (46% DV), Vitamin E (24% DV) and Vitamin K (30% DV). Keep an eye on sodium, which provides 33% of the daily value.
High in
20%+ of the daily value
- Protein46%
- Vitamin E24%
- Vitamin K30%
- Vitamin B630%
- Vitamin B1245%
- Phosphorus42%
Good source of
10–19% of the daily value
- Thiamine11%
- Riboflavin (B2)10%
- Niacin19%
- Choline14%
- Iron10%
- Potassium15%
Watch
20%+ of the daily value
- Sodium33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ spray , about 1/3 second Cooking spray
4 oz Atlantic cod
¼ cup Italian dressing
1 tbsp, shredded Cheddar cheese- ½ oz Potato chips
Directions
- 1
Preheat oven to 500°F. Coat a 9x13 inch baking dish with non-stick cooking spray.
- 2
Marinate the fish fillets in the salad dressing for a few minutes in a medium bowl.
- 3
Toss the shredded cheese and crushed chips together. Place the marinated fish fillets in the prepared baking dish and top with the cheese/chip mixture. Discard the leftover marinade.
- 4
Bake, uncovered, for 8 to 10 minutes or until the fish can be flaked with a fork.
Vitamins & minerals
Amounts for 1 serving (194 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 33 μg | 4% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 4 mg | 24% |
| Vitamin K | 36 μg | 30% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 14 μg | 3% |
| Vitamin B12 | 1 μg | 45% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 78 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 76 mg | 8% |
| Iron | 1 mg | 10% |
| Potassium | 693 mg | 15% |
| Magnesium | 50 mg | 12% |
| Phosphorus | 294 mg | 42% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.1 mg | 4% |
| Selenium | 41 μg | 75% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 18 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 11 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 9 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 1 g | — |
| Retinol | 32 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 7 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 339 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Fisherman's Quick Fish?
One serving of Fisherman's Quick Fish (1 serving) has 339 calories, which works out to 175 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Fisherman's Quick Fish high in protein?
It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Fisherman's Quick Fish keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fisherman's Quick Fish?
765 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Fisherman's Quick Fish?
6.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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